HEALTH & WELLNESS

New Year, New You

15 Healthy Tips for 2021

BY MEGAN WISKUS

IF GETTING, OR STAYING, HEALTHY IS ON YOUR 2021 TO-DO LIST, WE HAVE 15 EASY WAYS TO HELP MAKE IT HAPPEN.

1 Know your numbers. Getting yearly lab work done is a great way to keep tabs on any lifestyle changes you’re thinking of making. Labs don't lie, and modern science allows you to monitor everything—from lipid particles, nutrient status, and hormone levels, to neurotransmitters, telomeres, and more. If you shop around, the labs don’t have to cost ridiculous amounts of money either. Once you have a baseline of objective data, use that information to create an individual plan for diet, exercise, stress management, and medication/supplementation. Another benefit? You can re-test later in the year to make sure your body is responding according to your goals.—Michele Raithel, ND, Revolutions Naturopathics, revolutionsdocs.com

2 Hit the sack. Getting abundant, restful sleep is one of the best ways to improve your physical health and emotional well-being. As you slumber, your body may seem inert when in fact it’s actively engaging in many processes to repair and renew itself—ultimately creating homeostasis (the tendency to maintain a stable, relatively constant internal environment).—Tammie Fairchild, Owner, Serenity Spa | Soul Yoga, serenityspaonline.com 3 Get personal. Hiring a personal trainer at a small studio—so you can maintain social distancing and get in a great workout—is an easy, effective way to stay safe and get fit.—Amitis Pourarian, Owner, THE STUDIO Martial Arts & Fitness, trainatthestudio.com

4 Veg out. Try moving away from a diet heavy in meat and dairy to a more whole-food, plant-based one. An abundance of research has shown numerous advantages to this type of eating, including [decreased risk of] heart disease, cancer, diabetes, obesity, hypertension, kidney disease, dementia, and digestive problems, while also promoting a longer, better quality of life, increased feelings of fullness, and a healthier environment.—Kirsten Ransbury, MS, RD, CDE, Lead Registered Dietitian, Kaiser Permanente Roseville, sacramento.kaiserpermanente.org/ our-facilities/roseville

5 Any movement matters. Don’t discount the cardio benefit of house chores! Activities like mopping, vacuuming, making a bed, or washing your car all involve repetitive, purposeful movements, just like exercise, and provide comparable advantages. The most important thing to remember is to keep moving. A sedentary lifestyle is toxic to your health—sitting is the new smoking. Our bodies were programmed and meant to move, and any movement is better than no movement at all.—Felicia K. Jodhka, MD, Family Medicine Physician, Kaiser Permanente Roseville, sacramento.kaiserpermanente.org/ our-facilities/roseville

6 Stronger together. Find fun fitness activities you can do together with your family. Setting a group goal, such as training for your black belt, is a helpful way to keep everyone motivated.—Amitis Pourarian, Owner, THE STUDIO Martial Arts & Fitness, trainatthestudio.com

7 Think outside the gym. Working out at home is a viable, convenient, easily accessible, and time-saving alternative [to the gym]. Whether you use online videos and phone apps or programs that accompany the purchase of exercise equipment, there’s a variety of workout regimens available to facilitate all types of health goals.—Felicia K. Jodhka, MD, Family Medicine Physician, Kaiser Permanente Roseville, sacramento.kaiserpermanente.org/ our-facilities/Roseville

8 Up your nutrition game. In the hierarchy of weight loss, nutrition is by far the most important factor for success. Start tracking your caloric intake with an easy app such as MyFitnessPal.— Mark Cavallaro, Head Trainer, Roseville Health & Wellness Center, rosevillehwc.com

9 Peace out. Daily meditation is a powerful practice for going beyond habitual, conditioned thought patterns into a state of expanded awareness— allowing you to connect to what is known as the field of infinite possibilities or pure potentiality. It’s where we open to new insights, intuition, and ideas.— Tammie Fairchild, Owner, Serenity Spa | Soul Yoga, serenityspaonline.com

10 Attitude is everything. As the uncertainty of COVID-19 continues, it’s important to build a positive mindset by focusing on gratitude and looking for formative experiences in adversity.— Jeremy Ernst, DO, Marshall Psychiatry, marshallmedical.org/services/psychiatry

11 Work it out. Participating in fitness-streaming videos or having a regular yoga or meditation practice are key factors to feeling good. Need something more rigorous? Get out and experience California's great outdoors in small, socially distanced groups by going hiking, mountain biking, or backpacking.—Peter Barba, MD, Marshall Sierra Primary Medicine, marshallmedical.org/locations/ marshall-sierra-primary-medicine

12 Go with your gut. A healthy gut is imperative for strong immunity, so consider taking a probiotic as a part of your daily regimen.—Mark Cavallaro, Head Trainer, Roseville Health & Wellness Center, rosevillehwc.com

13 Just breathe. Uniting mind, body, and spirit through movement and the daily practice of breathwork allows you to release what no longer serves a purpose and create space for what does in your life. Breathe into the lower chamber of the lungs and work the parasympathetic nervous system.— Tammie Fairchild, Owner, Serenity Spa | Soul Yoga, serenityspaonline.com

14 Mind over matter. The key to health is the realization that the concept is multifaceted; we assume it's all about the physical body, but that’s not the case. We're starting to wake up and crave a deeper, more intuitive connection with ourselves, which is why mindfulness and meditation are becoming so popular. This new year is an opportunity for a fresh start, and it’s through this type of connection that we inevitably become stronger, leaner, and happier individuals because we're able to listen to and give our body what it uniquely needs.—Meghan Krick, Owner/Founder, The Quad: A Wellness Studio, thequad.co

15 Break a sweat. The best way to strengthen your immune system is to strengthen your cardiovascular system through regular aerobic exercise of 30 minutes per day.—Mark Cavallaro, Head Trainer, Roseville Health & Wellness Center, rosevillehwc.com

SUPPORT LOCAL

An abundance of boutique fitness studios are offering classes online— some free and others at reduced rates. Check out Spare Time Sports Clubs (sparetimesportsclubs.com/ondemand), Ohana Moon Yoga (ohanamoonyoga. com/home), CACFit (cacfit.com/virtualclasses), Arthur Murray Dance Center Folsom (arthurmurrayfolsom.com/ online-classes), and Serenity Spa | Soul Yoga (serenityspaonline.com).